Ukutya okunye kunokunceda ukukhulula ukutyunjwa, imeko eqhelekileyo ephawulwe ngokunyuka kwesibilini (kunye namaxesha athile), ngelixa ezinye ukutya zingazinyanya. Nangona ukuqothulwa kungadinga unyango ngamanye amaxesha, abantu abaninzi banokufumana ukukhulula ngokutya ukutya ezithile kwaye balandela ezinye iindlela ezilungileyo zokunciphisa ukudliwa.
1) Ukutya okuTyebileyo kweFiber
Ukulandela ukutya okuphezulu kwizinto eziphathekayo eziphathekayo ku-fiber kunceda ukukhusela ekumanyeni, ngokutsho kweeNational Institutes of Health.
Ngokutya ama-grama angama-20 ukuya kuma-35 e-fiber nsuku zonke, unokukunceda ifom yefom yefom yefom yefestive, izitshixo ezinokuthi zilula. I-American Academy ye-Family Physicians ikhuthaza ukunyusa ngokukhawuleza ukutya kwakho kwe-high-fiber foods ukwenzela ukukhusela ukucima, ukuchithwa kunye negesi.
Ukutya okuphezulu kwifiber kubandakanya iigrafu ezipheleleyo, irayisi kunye nequinoa, imifuno ethile kunye neziqhamo (izityalo ezomileyo ikakhulukazi), iifelkseeds , kunye nemifuno enjengobhontshisi kunye neententili. Nanku ukukhangela kwisixa sefayibha efumaneka kwiindawo ezithile zokutya ezinokuncedisa ngokuqhawulwa:
- Iimbotyi ze-navy (9.5 amagremu wefayibha nganye ngek½ indebe)
- Iibhontshisi zeentso (8.2 iigremu zefayibha nganye ngek½ indebe)
- iimbotyi ze-pinto (7.7 amagremu e-fiber nganye ½ indebe)
- i-artichokes (6.5 amagremu nganye nge-artichoke)
- amazambane (4.8 amagremu kwelinye iitata eziphakathi)
- amapheya (4.4 amagremu kwelinye eliphakathi kwepeyara)
- iipasta ezihlaza (4.4 amagremu nganye ½ indebe)
- i-raspberries (4 amagremu nganye ngekombe)
- ukubola (3.8 amagremu nganye ½ indebe)
- ii-apula (3.3 amagremu kwelinye i-apple eliphakathi)
Abantu abanomdla kwi gluten kufuneka bakhethe imifuno neziqhamo, i-quinoa, iimbotyi kunye neententili, iisuthi kunye nembewu, kunye nelayisi ebomvu, kwaye ugweme iifayile ezifana nengqolowa, ibhalley, neer rye. Iinqwelo ziyakwamkeleka ukuba ziqinisekisiwe zi-gluten.
Xa ukwandisa ukutya kwakho kokutya okuphezulu, kubalulekile ukusela amanzi amaninzi.
Iimpawu ziyakunceda umzimba ukugaya i-fiber kwaye unikeze uncedo lokuqhaqhazela ngokufaka i-bulk kwisitulo. Yenza iiglasi ezilisibhozo zamanzi ngosuku.
2) I-Magnesium-Rich Richs
Kukho ubungqina bokuba ukuhamba phantsi kwe-magnesium kunokunyusa umngcipheko wakho wokumisa. Ngokomzekelo, uphando olwenziwa ngo-2007 lwabafazi abangama-3,835 olushicilelwe kwi- European Journal ye-Clinical Nutrition lufumene ukuba abo banomdla wokugqithisa i-magnesium beyona nto inokwenzeka ukuba banokubanjwa.
Amadoda amadala aneminyaka engama-19 ukuya ku-30 adinga i-400 mg ye-magnesium imihla ngemihla, ngelixa amadoda aneminyaka engama-31 ukuya phezulu afuna i-420 mg. Abafazi abakhulu abaneminyaka eli-19 ukuya ku-30 bafuna i-310 mg imihla ngemihla kunye nabasetyhini abaneminyaka engama-31 kunye naphezulu bafuna 320 mg.
Nalu uluhlu lwezinto eziphathekayo eziphathekayo ezinokunceda ukulwa nokuqothulwa:
- ii-almond (80 mg we-magnesium nge-ounce)
- i-cashews (75 mg ye-magnesium nge-ounce)
- isipinashi esiphekiweyo (75 mg ye-magnesium nganye ½ indebe)
- i-cereal (ingama-55 mg ye-magnesium kwiibiscuits ezimbini zamangxube)
- i-oatmeal ngokukhawuleza eyenziwe ngamanzi (55 mg ye-magnesium nganye indebe)
- amazambane aphekiweyo kunye nesikhumba (50 mg ye-magnesium kwelinye iipatata eziphakathi)
- Amanqatha (50 mg ye-magnesium nganye)
- iilenti eziphekiweyo (35 mg ye-magnesium nganye ½ indebe)
- Ibhotela ye-peanut epholileyo (25 mg ye-magnesium nganye ngepunipoon)
Ukutya okuPhephe ukuKhuselwa koMbutho
Ukukhahlela ekuhlanjululeni, okucutshulweyo okusanhlamvu njengelayisi omhlophe, isonka esimhlophe kunye ne-pasta emhlophe kunye nokutshintshwa kwazo kunye neenhlamvu ezipheleleyo kunokunyusa i-fiber yakho intake kunye nokukhusela ekumanyeni.
Ukunciphisa ukutya kwakho okunamafutha, kubandakanya ushizi, i-ayisikrimu, kunye nokutya, kunokunciphisa umngcipheko wokubanjwa kwakho. Ukongezelela, kubalulekile ukunciphisa utywala kunye neoffine eziqukethe iikhofi, itiye, i-soda kunye neziphuzo zamandla. Ezi zokutya zingakhuthaza ukungcoliswa kwamanzi, okubakho okubangela ukuba kubonakale.
Ukusebenzisa Ukutya Ukuqhawula
Ukunyanga ukugqithiswa ngempumelelo, kubalulekile ukudibanisa ukutya okuninzi kwizinto eziphathekayo eziphathekayo ngefayibhile kunye nokutshintsha kwezinto ezithile zokuphila ezifana nokuzivocavoca rhoqo kunye nokutya okufanelekileyo kwamanzi. Kwezinye iimeko, abantu bangaphinda bafune unyango olongezelelweyo olunjengezityalo zamanzi okanye izigulane okanye i-biofeedback.
Ukuba ukutya kunye nokuguquka kwendlela yokuphila yedwa kuyakunqanda ukutyunjwa kwakho, xela ugqirha malunga nezinye iindlela zokonyango. Ukuziphathela imeko kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
> Imithombo:
> I-American Academy yooNtsapho beeNtsapho. "I-Fiber: Indlela yokwandisa iNani kwisidlo sakho". Disemba 2010.
> Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; Abatshatsha kwiiDeetetic Courses Study Ii Group. "Ukubambisana phakathi kweFiber Dietary, i-Water and Magnesium Intake kunye nokuxhamla okusebenzayo phakathi kwabasetyhini abaseJapan." I-Eur J Clin Nutrition. 2007 ngoMeyi; 61 (5): 616-22.
> Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; Abatshatsha kwiiDeetetic Courses Study Ii Group. Ukubanjwa kokutya kunye nokuSebenza okuSetyenziswayo: IsiFundo seSigqeba sama-3 835 aseJapan aseMinyaka eyi-18-20. "I-J Nutr Sci Vitaminol (iTokyo). 2007 Feb; 53 (1): 30-6.
> I-National Digestive Diseases Information Clearinghouse. "Ukutyunjwa". I-NIH yoNombolo no-07-2754. Julayi 2007.
> I-Ofisi yeZongezelelo zeZidlo. "Magnesium."